Why you need to be clear on what you want to achieve

When you work on you health goals…

Whether you are trying to fit in those skinny jeans, or get those abs that you always wanted…

Have you noticed it’s hard to stay motivated for a long time?

When the goals you have require a drastic change, it’s harder to stick with them.

There are smaller results that you notice more quickly like getting more energy or less joint pain.

It’s important to gain focus and clarity on what you are working towards and acknowledge that there are smaller results that will prove you are on the path to success.

It’s so easy to let the excuses get in the way.

It’s so easy to go back into the routines that you are used to.

But by being focused and getting clear on what you want to achieve, you can keep the negative thoughts at bay.

The more clear you are about the milestones that you are working on to get to your goal, the more you can motivate yourself.

Celebrating those small wins can make all the difference in you working harder or giving up on yourself.

Choose to keep going.

Choose to work on becoming a better version of yourself.

You can do it.

You just need to be focused.


Focus and clarity

How to stay motivated in your exercise routine.

I think that many people struggle withe exercise because they do not have a routine that they enjoy.

If your exercise feels more like work, it’s time to figure out some activities that you enjoy doing and can do several times a week.

Personally I am not someone who uses a gym…

I do have some equipment at my house including a stair stepper and a treadmill.

These get used on rainy days or when I work late.

I prefer to be in the sunlight and get some fresh air.

I love taking the dogs hiking or even just for a walk.

I love riding the horses.

Barn chores are definitely an exercise on their own. I usually throw on an audio book or a podcast and just clean away.

Yoga is another of my favorites!

What are some things that you enjoy doing?

There are so many things out there that you can do!

Swimming, yoga, walking, running, bicycling, rollerskating, ice skating…or maybe you are someone who is better with a gym or gym equipment.

You can even get some inexpensive gym equipment that fits in your home. Check out some of the different sporting goods stores or even online.

Find something that you can enjoy, and you will find time to do it.

How to make green juice: easy tips and recipes

How to make green juice??

What is this weird trend that is taking the world by storm?

It’s very simple.

It’s an easy way to add vegetables and even some fruits to your diet!

It is so much easier to get junk food when you are on the go through your busy day!

Many people take vitamins to help them get some of the nutrition that they are missing…

but it’s not the same as real food!

Green juice is an easy way to get your vitamins, minerals and fiber (if you do not drain it).

Here are some recipes that you can try:

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I have some tips to help you make preparation a little easier.

  1. Cut up your servings ahead of time and put them in baggies. That way you can just throw the serving into your blender. I use the fruit ninja because it’s quick and easy clean up.
  2. I found that storing your produce in the freezer makes them break up easier when you stick them in the blender….so you don’t under up with the bigger chunks and pieces.
  3. Also, adding some crushed ice makes you drink into a nice refreshing smoothie!
  4. Adding Alkaline water has even more benefits for your health including providing you with magnesium and other electrolytes.
  5. Pick fruits and veggies that you like!
  6. Adding some strawberries or raspberries can sweeten up your drink naturally without adding sugar.

Along with blending and crushing my own produce, I have an easy on the go green powder that allows me to speed up my metabolism and get rid of the junk that has built up in my body.

Adding a packet of this powder to water or into tea everyday has given me more energy and even helped me slim down my waist.

You can find my favorite green powder HERE.

Remember to feed your body right so that it can work properly.

Junk in equals junk out!

Until next time!



Don’t forget to get your Healthy Living Starter kit with a weeks worth of recipes to help you speed up your metabolism!

How to get your energy back

There are only 24 hours in a day.

I have enough demands in my life…I don’t need low energy and fatigue to take over and control everything I do.

Having a autoimmune condition can take me down hard some days.

Before I knew what was going on…

I would struggle just to even make it through a work day.

There were days where I would go out to my car and sleep my entire lunch away.

There were days where that wasn’t enough and I just had to give up and go home.

Maybe you have never had fatigue that badly…

Maybe you have…

Either way…

It’s time to fight fatigue of all levels.

There are several foods and supplements that can help with this. Better nutrition magazine talks about some of them in their Nourish and Heal articles.

  • Eggs are a great source of protein and help the increase the brains production of certain chemicals and hormones that promote alertness and improve reaction time.
  • Celery is high in water. This prevents dehydration which can cause extreme tiredness.
  • Peanut butter is high in amino acids that help with the neurotransmitters. According to Better Nutrition magazine, studies have shown that people who suffer from chronic fatigue syndrome can greatly benefit from this wholesome food because of the b-vitamins, amino acids, and magnesium.
  • Green tea is another great way to improve symptoms of autoimmune disorders, boost energy, and improve alertness.

Powdered and liquid vitamins have also really helped me get through my day and help me stay alert and focused.

Check out my favorite powdered vitamins HERE.

These fizz sticks are jam pack with energizing B vitamins, Ginseng and CoQ10 to help your body function properly.

I take one in the morning with my tea and one in the afternoon to give me a boost.

Since I started using fizz sticks, it’s easier for me to stay awake and alert through my day.

Remember that your body needs proper nutrition for it to function properly.

Feeding your self properly can help you fight illness, fatigue, and get through your day without crashing.

Give some of these foods a try and see how they help you!

Don’t forget you can also get my free Healthy Living Starter Kit to get you on the right track. Get it here.

Until next time!

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An earlier dinnertime can help you lose weight and sleep better.

When I think of weight loss…

Exercise and changes in the types of food that I eat are two things that come into my mind.

But this week I actually found two different sources that say eating late can cause weight gain, bloating and other issues.

In Women’s Health magazine there is an advice article written by the senior  editor, Marissa Gainsburg.

In the article she explains what happened when she began eating dinner at least two hours before she went to bed.

She tends to exercise at night, so she had to make some changes to her schedule.

But, when she began eating dinner earlier she was surprised!

  • She felt less groggy in the mornings
  • She says her tummy was flatter
  • She even lost three pounds!

All this happened just from eating dinner earlier than she normally does!

In the book, The Bloat Cure…

There is a chapter dedicated to eating dinner earlier.

In the chapter, it says that your stomach contractions follow the light and dark cycles.

The book explains that your digestive muscles slow down at night, which can cause you to feel bloated and sleepy (especially if you eat a big meal).

If you want to feel more energized and less bloated, this is a simple change that can have a big impact!

Digestion is important for you to absorb the vitamins and minerals that your body needs.

To make sure that your body is working well, some other things you can do include:

  • Drink more water
  • Eat fiber packed foods
  • Get your probiotics

Probiotics are so important to keep your gut in balance and working properly.

They are another great way to help you reduce bloating, especially if you tend to have food intolerance’s like I do!

Check out my favorite probiotic HERE.

I drink it every morning with some water to make sure that I am hydrated after a long night of peaceful sleep.

If you are looking for some help to get you started on your health goals, make sure you get your free Healthy Living Starter kit to get you going with some simple steps.

Until next time!


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Your thoughts are powerful. This is how you can attract more positive energy in your life.

Many times the excuses that we have in our heads are coming from the negative thoughts that we are thinking.

Your thoughts are gold.

You need to guard them carefully.

Just like feeding your body well helps it function properly, you also need to be feeding your mind well.

I’m a personal development junkie.

I have been that way for as long as I can remember.

But it took me a while to realize that I needed to believe the things that I was learning.

Your thoughts are affected by the people around you, what you read, what you listen to and your emotions.

I went through a tough spot in life where people were trying to keep me down.

They said that what I was doing wouldn’t get me anywhere and wouldn’t amount to anything.

They were saying this about things that I love.

I realized that if the people in my life couldn’t accept me for who I am, then I needed to find better people to surround myself with.

I didn’t want to stay miserable and question myself all the time.

I wanted to feel whole and I knew that what I was doing would lead to better things if I just stuck it out.

So what did I do to help me break free from the negative self talk that I had developed?

I found 5 friends who understood and were on the same mission as me.

I distanced myself from the people who were bringing me down.

I started writing in a journal at least 4-5 times a week for 10 minutes a day.

I focused more on Yoga and meditation.

I have learned that I love meditation and that it helps me clear my head and focus even when I’m under stress.

I found some great meditation audios on YouTube and an app called Audible.

There are even guided meditations to help you stay focused and relaxed.

Fresh air and some exercise is another great way to help you collect your thoughts.

Just taking a walk for half an hour can help release endorphins to reduce stress and anxiety.

I have a back road that I love to take the dogs walking on just so we can watch the birds and the deer.

I also found a supplement that helps me stay relaxed and focused.

This stick is easy for on the go and has a fresh crisp flavor.

You can check out my mind help HERE.

Remember that you are made for more my friend. Make choices that will bring you up and help you grow.



If you have some health goals you want to work on, I created a free starter kit to help you. Complete with recipes, journal and info. Get yours HERE.

Until next time!


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Your exercise doesn’t have to be fancy

So many people get wrapped up in wanting to go to the gym so they can work out.

I feel that we forget there are easy…and even less expensive ways to get some exercise.

In college I was pretty active, but there was just something so attractive about getting some friends together to go hang out at the gym.

We would pair up and go pick the equipment that we wanted to use, and chat away the time.

After college I was so wrapped up in farm work and unloading dog food for a pet store that I worked for…going to the gym wasn’t really necessary for several reasons.

The lifestyle that I have today tends to still be pretty active, but I have some home workout routines that I love.

I have become a huge fan of yoga, the stair stepper, and when the weather is bad I have a treadmill.

With the horses and dogs though, I tend to get plenty of cardio and some weightlifting right in my own backyard.

When my dog Sarah was younger we used to go for a 3-5 mile run everyday.

After she hurt her leg, and then I became sick, this just wasn’t possible any more though.

One of the things that I have always been fond of is walking/hiking.

Even when I’m not really feeling super energetic, just getting out in the fresh air to walk with the dogs is such an easy way to recharge.

We drive about five minutes up the road to a small church parking lot, park the car and then we are on our way for an hour adventure.

Walking in general is great for your heart, lungs, bones, joints and even your mind.

Prevention magazine sent me a free issue, and one of the articles in it was about the benefits of walking for weight loss.

In the article they tell you that walking as little as 30 minutes a day can help you with weight loss and tone your abs and legs.

There are even things that you can do to help your body get more from your walk including mixing in faster walking spurts to increase your heart rate.

So if you are working towards your summer goals for the bikini that you want to wear, start getting in your steps everyday.

Remember that meeting your health goals takes time, but just think of how you will feel when you achieve them!


Don’t forget that you can get your free Healthy Living Starter kit to help you with your goals. You can GET IT HERE.

Until next time!

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Bloating…the most uncomfortable thing ever…

Have you ever noticed that when you try to take better care of your body, gross and uncomfortable things happen.

I guess you just have to take the bad with the good.

One of my least favorite things is bloating.

It can be triggered by stress, food, dehydration, lack of vitamins….PMS (ugh), and so many other different things.

Bloating is something that I fight with specifically one time a month, although there are some months where it feels like a constant battle.

Some ways that I have found to fight it include:

  • Drinking as much water as possible
  • Cutting out the salt…because not only do I crave sugar, I also crave salty foods.
  • Eating more carrots, watermelon and celery tends to also help me as well

…Probiotics are also another way that fights bloating and I love this because they tend to be fast acting  compared to the other methods that I use. Check out my favorite probiotic here.

I love this specific one because not only does it have the good bacteria that helps your gut, but there are also digestive enzymes and botanicals that help to comfort your insides and make digestion easier.

I was at the Dollar Tree yesterday and I found this book called The Bloat Cure by Robynne Chutkan.

There is a lot of information about gut health, what it does for you and how to improve it.

If you have signed up for my Healthy Living Stater kit, I will be sharing info from this book with you and sharing simple changes you can make each day to improve your health even with a busy schedule.

If you still need to get your starter kit, CLICK HERE.

I’m looking forward to helping you get a jump start on your confidence for a summer at the beach.

Until next time!


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Somethings that I have been thinking about…

Why is it that people have become so comfortable with eating foods that can do harm to them?

Of course emotion play a large part.

People love foods that make them feel good.

People love to eat foods that their friends and family enjoy so they can spend time together.

Emotions play a large part in what we eat as well.

I know that I can be a horrible stress eater if I am not careful. Things that I tend to crave include sweets, salty foods and crunchy foods.

But there are several healthier options that fall into those same categories…

Processed and refined foods have become the norm for our society.

They’re less expensive, easy to make, and many times you can grab and go from some place quick if you are busy and on the road.

Many of these processed foods lack the nutrition that our bodies need and crave, so we end up eating more than we really need to.

Many times hunger cravings can be caused because you are thirsty, or because your body needs a specific vitamin or mineral.

I’m not here to say that everyone needs to stop eating the foods that we have come to know and love…

but we need to start feeding ourselves proper nutrition again.

If you want your body to function properly and allow you to enjoy your life, taking care of it should be a priority.

Many times, it is not until you become sick or ill that you take care of yourself.

When I learned that I was sick all the time because of an autoimmune condition and that nutrition could control it….

I had two options:

  • I could continue to eat the foods that were causing flare ups, bloating, joint pain, weight gain, and fatigue…
  • OR.. I could change my diet and enjoy the things I love again. I could get my life back again.

I chose to change my diet.

I won’t tell you that it was or is easy.

It’s not.

There are days where I just want to eat a pint of ice cream or a box of cookies because I feel like it.

There are days where the people around me eat food that smells so goo, but I know one bite will send my stomach turning.

There are days I give in… and then I regret it.

But the thing about the Clean eating to Recharge yourself challenge is that it’s about developing better habits.

No one is going to be mad at me because I had a bad day…or week.

It’s all on me.

Everyday I am getting healthier with the small changes that I continue to make.

Everyday I face challenges and work to overcome them because I want to love my life. I want to love the things I do.

Maybe you don’t understand where I’m coming from…

That’s OK.

I know there are people though who are in the same boat as me.

They want to live a healthier life.

They want to gain their confidence and self-esteem back.

I’m here for them.

I’m here to say that at the end of the day, you are made for more…

and each day you have the option to make it better than the next.

I created an E-Book to help you make some simple changes that you can start today. Get your free E-book here. Along with it you will also get access to my newsletter.

Until next time!


Recharge your health journal: You have to be doing the things if you want to make progress

🍒Journal entry for Recharge Your Health challenge🍒

Along with improving my health through diet, I know that I need to be getting back into some form of exercise routine again.

Before I became sick, I rode horses for two hours a day, walked the dogs three miles a day, cleaned the stalls, brushed out the horses, did yoga every morning and every night…

I used to even run for five miles before having to slow down to the three mile walks and hikes with the dogs…that was at the very beginning.

Maybe you’re not an active person…so you don’t understand how good you feel running around doing these things. They are things I love though.

Imagine waking up one day and not being able to do any of the things that you love to do.

That’s what happened to me.

I’m on my path to finding myself again.

Emotionally and physically.

I want to feel whole again.

Do you understand what I mean?


Getting back into an exercise routine…

I’m so sore!😝

I have been working on squats and the stair stepper 1-2 times a day for 10-15 minutes a day. Typically I do these before my yoga routine so then I can focus on regaining and controlling my breathing.

Why did I choose these as my focus?

Because I ride horses….and I hike.

These focus on the muscles that I need to be able to ride the way I used to again.

I have some arm and shoulder exercises that I do as well with weights and resistance bands. They are not my main focus though.

I only allow myself one week day off and one weekend day off.

Before I became sick, I was a very active person.

I have been trying desperately to get back into my old routine🙄

Every time I try to jump in, I just feel frustrated because it’s hard to do the things I used to…

Then I overwork myself and become exhausted.

I used to be able to ride the horses for a hard two hour workout…I’m not really back to that standard yet…but it’s nice to be having fun in the saddle again 🐎

I feel like I am gaining some ground since I started this challenge though.

I’m working on pacing myself now.

I can hold my yoga poses longer and my flexibility is coming back.

I don’t feel as winded when the dogs and I go out for our three mile trek 🐾

I make sure that every morning I drink my clean tea with vitamin fizz, and every night I have another hot clean tea ☕️

It soothes my throat and keeps my stomach happy🎉

Steering clear of processed sugar is definitely keeping my skin clear too💥

I have struggled with breakouts on my face off and on for a while. I would get my skin calmed down and then it would happen all over again.

Things are more under control now…including the eczema that used to pop up and drive me crazy to the point that I wanted to rip my skin off.

Everyday is another step in my journey🏝

Remember that you are the only one that can make changes in your life‼️

If you’re tired of feeling frustrated with your health, CLICK HERE so we can chat and see if I can help you too 💖

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